Children are unstoppable, thanks to the infinite reserves of energy, which keep them in motion almost all the time. So, where do they get their strength and energy from? From the food they eat?
Children between 6 and 12 years grow significantly in height, weight, and build. They gain about 3 kg on average and grow about 6 cm in height every year until the age of 18. Children need a healthy balance of carbohydrates, vitamins, minerals and proteins.
Proteins for growth
Proteins form the primary structural and functional blocks of all living cells. Nearly half of the protein content in our body is present as muscles while the rest of it exists as bone, cartilage and skin.
The daily requirement of protein increases as your child grows older. It is important to pick the right protein sources. The best plant-based proteins include soy, lentils, millets like jowar, bajra and ragi.
Protein & calcium
Adequate protein in your child’s diet also increases calcium absorption. Protein deficiency at a young age can cause osteoporosis and fractures.
Protein is important for normal physical growth and formation of body tissues. Include two to three servings of protein in your child’s diet daily.
According to the National Nutrition Monitoring Board, about one-third of the sedentary rural population is at risk of not meeting their protein requirements. Some of the protein-rich foods include nuts, eggs, oats, poultry, pulses, dairy products like ghee and butter.
From an early age, children should learn about nutrition, healthy food choices, and the importance of exercise. This way, you can steer your child away from junk food and a sedentary lifestyle.
